Burn Fat and Build Muscle?

neverstray
neverstray Posts: 3,845 Member
in Fitness and Exercise
Is it possible to burn fat through heavy lifting and at the same time, build muscle?

I've been thinking about this all day. I've come to the conclusion that I think it has to be one or the other, but you can't do both things at the same time because they are opposite things. From a diet perspective, if you eat to burn fat, you eat at a deficit which doesn't really allow the body to build muscle. And visa versa.

This is a question I've been pondering all day. I figured someone here could probably just answer it so I can sleep tonight.

Thanks.

Replies

  • DavPul
    DavPul Posts: 61,406 Member
    Is it possible to burn fat through heavy lifting and at the same time, build muscle?

    Yes. Lift heavy. Eat in a small (300 cal) deficit. Profit.
  • Sarauk2sf
    Sarauk2sf Posts: 28,072 Member
    Your thinking is correct (with the exception of a few pounds of new/returning lifter gains and possibly if you are very obese).
  • drmerc
    drmerc Posts: 2,603 Member
    I'm inclined to believe its not possible or extremely unlikely based on my dexa scans
    You can make strength gains though
  • jofjltncb6
    jofjltncb6 Posts: 34,415 Member
    I'm pretty sure the science says it is impossible. Something about a law of physics or theory of relativity or something like that.

    So, yeah, definitely impossible no matter what.
  • Cranktastic
    Cranktastic Posts: 1,517 Member
    I'm inclined to believe its not possible or extremely unlikely based on my dexa scans
    You can make strength gains though

    i am traumatized by the use of the words dexa scan...

    runs screaming from room


    *edited for embarrassingly missing s
  • neverstray
    neverstray Posts: 3,845 Member
    Thank you. That's what I thought.

    So the idea of building muscle or burning fat is really a dietary issue, assuming nothing charges with the exercise.

    Therefore, this is the reason people bulk and cut.

    I think im starting to understand. Lol.
  • BritneysStuntDouble
    BritneysStuntDouble Posts: 849 Member
    I'm inclined to believe its not possible or extremely unlikely based on my dexa scans
    You can make strength gains though

    i am traumatized by the use of the words dexa scan...

    runs screaming from room


    *edited for embarrassingly missing s
    I cream, you cream, we all cream for ice cream.
  • Cranktastic
    Cranktastic Posts: 1,517 Member
    I'm inclined to believe its not possible or extremely unlikely based on my dexa scans
    You can make strength gains though

    i am traumatized by the use of the words dexa scan...

    runs screaming from room


    *edited for embarrassingly missing s
    I cream, you cream, we all cream for ice cream.

    SHUSH, YOU!:blushing:
  • wellbert
    wellbert Posts: 3,924 Member
    Ask Jamie Lewis.
  • tigersword
    tigersword Posts: 8,059 Member
    Thank you. That's what I thought.

    So the idea of building muscle or burning fat is really a dietary issue, assuming nothing charges with the exercise.

    Therefore, this is the reason people bulk and cut.

    I think im starting to understand. Lol.
    That is exactly it. Trying to both build muscle and burn fat at the same time is like trying to drive your car forward and backwards at the same time. You don't get anywhere.
  • BiggyFuzz
    BiggyFuzz Posts: 511 Member
    you should lift and do cardio...you can get cut if that is the look you are looking for.
  • StrongerThanThor
    StrongerThanThor Posts: 544 Member
    You can only get newbie gains if you are new to weight lifting, beside that it won't happen because to build muscles you will need to be eating at calorie surplus not at calorie deficit.
  • MelStren
    MelStren Posts: 457 Member
    But lifting light weights while eating at a deficit helps build strength?
  • YoungDoc2B
    YoungDoc2B Posts: 1,593 Member
    You won't make actual gains.. However you will be strengthening your existing muscle. In order for your muscles to actually grow, you need to eat at a surplus.
  • Em7b5
    Em7b5 Posts: 31 Member
    I've been pondering over this same question for days. Initially, I was strength training 2-3x a week, but I've stopped now since I won't see any progress while I'm eating at a calorie deficit. I'm still doing cardio 5-6 a week, though!
  • neverstray
    neverstray Posts: 3,845 Member
    My goal is to cut. So, I'm eating at a small deficit. I want to look the Bruce Lee, not like The Rock.
  • love4fitnesslove4food_wechange
    love4fitnesslove4food_wechange Posts: 6,897 Member
    But lifting light weights while eating at a deficit helps build strength?

    It doesn't HELP but it is still possible. You'd get greater gains eating at maintenance or a surplus.
  • yasavi
    yasavi Posts: 30
    yeah I finally understood this about a week ago. You can't burn any stored fat unless you are eating at a deficit... but strength training and muscle building does require energy (like fat) which is provided by the foods you will or have recently consumed and stored fat will never be used until you "cut."
  • anil8er
    anil8er Posts: 20
    actually you can, but like the most you will get is about 5 pounds of solid muscle, which is actually very noticable. you have to do a testosterone stack...one is a leaner which gives you definition and the other is a natural test booster to give you strength and size. It is over the counter supps that you can get at any GNC/vitamin shoppe or internet supplement store. With the stack you have to go on a high protien diet.
  • AnvilHead
    AnvilHead Posts: 18,343 Member
    But lifting light weights while eating at a deficit helps build strength?
    You'll gain strength (as a newbie) through neuromuscular adaptation. Your CNS become more efficient at recruiting muscle fibers to adapt to the load you're placing on them, so your strength will increase as a result.
    I've been pondering over this same question for days. Initially, I was strength training 2-3x a week, but I've stopped now since I won't see any progress while I'm eating at a calorie deficit. I'm still doing cardio 5-6 a week, though!
    Bad idea. Although you won't see much, if any, progress in size/strength while eating at a deficit, strength training will help preserve your existing lean muscle mass. It's a lot easier to hold on to what you have than it is to try to regain it after you've lost it.
  • DavPul
    DavPul Posts: 61,406 Member
    I've been pondering over this same question for days. Initially, I was strength training 2-3x a week, but I've stopped now since I won't see any progress while I'm eating at a calorie deficit. I'm still doing cardio 5-6 a week, though!

    You're on the express train to Oppositeville. Please get off at the next stop and reverse course.
  • DavPul
    DavPul Posts: 61,406 Member
    you should lift and do cardio...you can get cut if that is the look you are looking for.

    Do cardio? I thought he wanted to build a little muscle, not burn it off.
  • neverstray
    neverstray Posts: 3,845 Member
    I want to burn fat and look lean and cut.
  • yasavi
    yasavi Posts: 30
    I have to agree. Choose one over the other... You shouldn't do cardio when you want to build muscle. I learned that the hard way.
  • Owsla135
    Owsla135 Posts: 350 Member
    I is a special snowflake... My muscle dimensions have been going up on a calorie deficit.
  • Sarauk2sf
    Sarauk2sf Posts: 28,072 Member
    But lifting light weights while eating at a deficit helps build strength?

    It doesn't HELP but it is still possible. You'd get greater gains eating at maintenance or a surplus.

    Strength is mostly a neuro adaption. Nothing to do with diet.

    But there are limitations to strength increases on a cut which is why peeps see big jumps in their lifting stats when eating at a surplus. More food = more muscle + more energy. More muscle = more strength.

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